The Plateau

Well the inevitable has happened in my quest for that Last 10 Pounds; a plateau. I have stalled at about 193 pounds and at about 13 to 15% fat. Initially I was blaming my foot issues (Plantar Fasciitis) but in reality, it's just a good old fashion stall.

I have shifted my weekday cardio to the Ski Machine and Stationary Upright Bike and have been getting the same calorie count as the Treadmill runs and Elliptical workouts I had been performing. Since my foot is doing pretty good, just recently I’ve added a 20 minute run on Saturdays to the Ski Machine and Bike routine I sweat through during the week. But even with this extra cardio, only another diet fix will get me to that next level.

So here’s the plan;

1) Add another day of fasting, Thursdays, and start looking at when I eat carb rich and when I eat protein rich. Believe me when I tell you that I am NOT into the high protein, nil carbohydrate diets. I just plain think they’re NOT healthy. Your body needs its crab’s. They feed the brain and the nervous system.

2) On weight training days, 6 grams of Branch Chain Amino Acids (BCAA’s) prior to and after the workout. Also on weigh training days, manage my diet through 3 well balanced meals plus fruit and raw vegetable snacks between meals. In the evening, try to load up on at least 40 additional grams of high quality carb’s, e.g. a carb rich day; oatmeal cookies anyone??

3) On cardio days, no BCAA’s, eat 3 lighter meals with the same fruit and veggie snacks and try to keep total carb intake to below 100 grams for the entire day. Remember the carb rule; nothing white.

4) On fasting days, the Sunday rest day and the Thursday cardio day, coffee and water only until 4 pm. Since dinner for my family is around 5 or 6, generally no later than 7 pm, I’ll have completed 2, 20 hour fasts per week. The key to fasting is; do NOT gorge yourself when you start eating again. Moderation is key.

As far as Intermittent Fasting, you should note that I have been completing a 1 day a week fast on Sundays. Even though this is just a 20 hour fast, I feel pretty energized the next day and I think the routine has helped me drop 7 to 10 pounds in the last few months. During the day of the fast, I do not feel hungry as long as I stay busy. However, once the 4 pm dinner bell goes off in my head, I’m ready to eat the preverbal cow. In fact I have overdone it on several occasions, eating more than I can hold (eyes bigger than my stomach) and having to suffer through that ‘bloated’ overstuffed feeling for several hours after dinner. This is where you need to practice restraint; just half of what your mind’s eye is telling you. So fill your plate, eat half and save the rest for tomorrow’s lunch.

And finally, an update on the Drop Set weight routines I’ve been practicing over the last few months. One of my ‘very much younger’ coworkers that also lifts recreationally has started on the Drop Set routine as described in my May 16th entry. He has said, and I quote, “I have never made gains like I’ve made with the drop set routines. Drop sets do work, and it will take you several months to acclimate to the additional work per session.

Once I get a couple of weeks under my belt on the new eating plan, I’ll post to let you know how we’re doing.

Eat clean, eat well and eat natural.

MMJennings